Jan. 26 - Wednesday

Jump Rope - 2 minutes

Clean + Jerk
5 x 50, 60, 70, 80kg
3 x 90kg

Bench Press
8 x 135, 185#
2 x 8 @ 225#

Pullup
4 x 8 @ bw

Jan. 24 - Monday

Jump Rope - 2 minute
Dynamic Warm-up

Front Squat
5 x 50, 70, 90kg
5 x 5 @ 110kg on 3:00

Sumo Deadlift
5 x 70, 110kg
5 x 5 @ 140kg

Jan. 22 - Saturday

Jump Rope - 2 minutes

Power Clean
5 x 50, 70, 90kg
3 x 5 @ 110kg

Standing Press
5 x 40, 50kg
5 x 5 @ 60kg

Reverse Grip Bent Over Row
5 x 70, 110
5 x 5 @ 140kg

15 minutes (EDT)
80 degree DB Press @ 60#
- 10 sets of 5
KB Row @ 48kg
- 10 sets of 5 (r/l)

Jan. 20 - Thursday

dynamic warm-up

Hang Snatch
3 x 40, 50, 60, 70kg
2 x 3 @ 80kg
1 x 2 @ 90kg

Back Squat
5 x 135, 225, 275, 315, 345, 365#
2 x 385#

Double Overhand Axle DL - 1.5" deficit
5 x 65, 115kg
1 x 155kg
2 x 5 @ 185kg

Trap Deadlift
5 x 160, 270, 380#
10 x 490#

Later in the afternoon:

Blob lifts alternating hands - 5 each hand ~4 sets
80# hex tosses - 2 sets of 20

Go-Ready Grip Machine
10 x 160#
2 x 10 @ 170#

Unsupported Wrist Roller - 3 x 25#

45# Hampton hub lifts
- 3 sets of 5 each hand

Jan. 18 - Tuesday

Agility Ladder

Log Clean and Jerk from floor
5 x 110#, 160
3 x 5 @ 190#

Rolling Thunder Deadlifts
5 x 135#, 180
3 x 205
2 x 1 @ 225#

Bench Press
8 x 135#, 185, 205
4 x 8 @ 225#

15 minute (EDT)
30 degree DB Press @ 80#
- 7 sets of 5
Pullup
- 7 sets of 5

Jan. 13 - Thursday

Axle Continental + Jerk
5 x 55kg, 75, 95
2 x 110
1 x 120kg

Press
8 x 40, 45, 50, 55, 55kg

Reverse Grip Bent Over Row
8 x 60, 100, 120, 120kg

2.5" DB Clean + Jerk (r/l)
5 x 70, 90#
2 x 120, 130#
1 x 140, missed 150#

15 minutes (EDT)
DB 80 degree press @ 60#
- 9 sets of 5
KB Row @ 48kg
- 9 sets of 5

Jan. 11 - Tuesday

Agility Ladder warm-up

Pro-Agility
- 5 sets @ 4.5 sec. / 25 sec. rest

Front Squat
5 x 50kg, 70, 90
5 x 5 @ 110kg

Double Overhand Axle Sumo Deadlift
8 x 65, 115kg
4 x 8 @ 155kg

Jan. 6 - Thursday

Circa-Max Squat
- 225# + #4 and #5 bands
- 5 sets of 2 on 1:00

Dynamic Deadlift @ 335# + #1 band (4 strands over bar)
- 3" deficit
- 3 sets of 1 - right glute cramped after 3rd set

Jan. 4 - Tuesday

Battling Ropes - tabata

Log Split Jerk - from rack
5 x 110#
5 x 160#
5 x 190#
5 x 210#
5 x 210#

Dynamic Bench @ 155# + #1 bands
- 10 sets of 3 on 1:00

15 minutes (EDT)
Dips + 40kg
- 7 sets of 5
4" rack ball pullup
- 7 sets of 5

#1 incline db press
20 x 70#

Jan. 2 - Sunday

Power Snatch / Overhead Squat
3 x 40kg
3 x 50
3 x 60kg - 3 sets

Front Squat
3 x 60kg + 60# chain
3 x 90kg + 60# chain
3 x 110kg + 60# chain
3 x 110kg + 90# chain
2 x 110kg + 120# chain
2 x 110kg + 120# chain

Sumo Deadlift
8 x 135#
8 x 225
8 x 275
8 x 315
8 x 365#

165# Atlas Stone to 60" platform
- 3 sets of 8